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The Bodyweight Ladder Workout that you can do anywhere



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Photo: Cavan Images / Getty Images

Oh, the endless world of workouts. Raise your hand if you are bored, discouraged or constantly overwhelmed with the array There are several options in the gym. Sometimes you just want a quick, creative, and above all, simple and effective workout that does not take a lot of time, requires no equipment, or forces you to set a timer. (Bonus: You can also do it from the comfort of your own home if it's too cold to leave the house.)

Meet the best workout you've never tried before: 1

0 Down.

This The Ladder Workout format is exactly what it sounds like: you do 10 reps of an exercise, then nine down to one. (It's called ladder training because the number of reps goes down – crazy, right?) You can use it any exercise you want, but start with basic moves to get the hang of it. Exercises like squats, push-ups, pull-ups and even dips (also known as calisthenics) make sure that you get a full-body workout in a short time – which also means the biggest bang for your fitness bock.

"Understanding the expectation in advance will allow you to progress harder as the number of repetitions increases," said Lois Miller, Regional Fitness Director for Fitness Formula Clubs in Chicago. "Knowing that the rep range will decrease each round provides the opportunity to increase the intensity, resulting in better training and a sense of achievement."

How it works: Start with something dynamic Warm-up moves Then select four exercises – one from each of the following categories – to target different muscle groups. (You can work up to any number of full body cycles.) Perform 10 reps of each exercise in a row. Then start over and do nine repetitions, then eight to one. Limit the rest to the end. (Want more ideas? Take something out of this 30-day training challenge.)

Kern

Knee Cups with Hollow Body: Lie down on the floor, arms outstretched, with your legs straight and shoulders high stretched from the sides. Clamp the core and in this position slowly push the knees against the chest, then stretch out.

Hollow Body Rocks: Lie on your feet with your legs straight outstretched, legs and arms above them, biceps on ears. Engage this position with the core, rock it back and forth and maintain a stiff, hollowed out shape. Each stone forward marks 1 repetition.

Return with hollow body flutter: Lying in a hollow body position on the ground. Do a slow flapping with your legs and lift one foot a few inches, then the other. Floats on each leg correspond to 1 repetition.

Legs

Plié Train: Stand with your feet wider than hip width apart with your toes out. Squat to a plié, keep your knees over your toes (do not let them fall in). On the way up, pull the left leg foot to the right and squeeze the inner thighs together. Take the left foot out again and settle in a plié. Pull the right leg to the left on the way up. Change alternately. (P.S. This is one of the best exercises for the inner thigh.)

Curtsy Lunges: Stand with your feet together. Kick your right foot diagonally backwards and to the left into a lunge. Step back on the left foot to meet to the right and repeat the process on the other side.

Step-ups: Face a bank or a box. Step on the bench with your right foot. Raise your left foot as if you were kicking someone. Back with your left foot, then right. Repeat the process with your left foot on the chest and your right knee up.

Upper body

Pull-ups: Face a high beam. Slowly pull-up with a wide grip (hands up) or pull-ups (hands in your direction). Feel free to use a resistance band or pull-up machine. Try to pull the breast at the counter while squeezing the shoulder blades. (By the way, if you can not do 10 pull ups, you are far from being alone.) Try these pull-ups.)

Pushups with Hand Release: Start in a high plank position. Lower your chest to the floor and keep your elbows close to your ribs. Lift the hands down for a count off the ground. Press your palms into the floor and gently raise the body to the top of a plank in a plank position.

Dips: Find a bench or a box. Sit on the bench with your hands, pointing your fingers forward, and lift your hips forward from the bench. Elbows straight back, half down. Drive the triceps to go up.

Plyometrics

Burpee: Squat to lay hands on the ground in front of her feet. Jump your feet back onto a high plank and lower it to the ground. Push yourself on the plank, jump your feet up to your hands and stand up to jump to the top.

Long Jump: Find a free space. Squat lightly and swing your arms back, then swing them to jump forward. Land gently and sink into a crouch. Jump forward for all repetitions.

Ski Shops: With your feet together, press your left foot to the left to jump sideways to the right. Land on your right foot with your knee bent and tap on your left foot. Exit right foot and return to the left. Alternately left and right equal to 1 repetition.

Jump jumps: Start in a lunge position, upper body big. Push the legs at the bottom of the lunge and explode into the air. Land gently in a lunge with the opposite leg forward.

Squats: Begin with your feet together. Jump your feet wide and land gently and lower yourself into a squat. Jump your feet together to return to the starting position.


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